Tender, meaty soya chaap marinated in a rich, spicy yogurt mixture and then grilled or pan-fried to smoky perfection. A fantastic vegetarian alternative to classic chicken tikka, perfect as an appetizer or a main course.
Prep25 min
Cook20 min
Servings4
Serving size: 1 serving
920cal
69gprotein
51gcarbs
55g
Ingredients
500 g Soya Chaap (About 8 pieces, canned or frozen)
250 g Hung Curd (Or thick Greek yogurt)
2 tbsp Besan (Lightly roasted for better flavor)
1.5 tbsp Ginger Garlic Paste
2 tbsp Mustard Oil (For the marinade)
1.5 tsp Kashmiri Red Chili Powder (Adjust for spice preference)
Melt-in-mouth soya chaap tikka, perfectly spiced and protein-packed. A guilt-free, soul-satisfying treat!
This mughlai dish is perfect for snack. With 919.99 calories and 68.96g of protein per serving, it's a high-fiber option for your meal plan.
fat
1 tsp
Garam Masala
1.5 tsp Chaat Masala (1 tsp for marinade, 0.5 tsp for garnish)
1 tbsp Kasuri Methi (Crushed between palms)
2 tbsp Lemon Juice (Freshly squeezed)
1 tsp Salt (Or to taste)
1 large Onion (Cut into 1-inch cubes, layers separated)
1 large Capsicum (Any color, deseeded and cut into 1-inch cubes)
3 tbsp Vegetable Oil (2 tbsp for frying chaap, 1 tbsp for cooking tikka)
2 tbsp Butter (Melted, for basting)
Instructions
1
Prepare the Soya Chaap
Thaw frozen soya chaap or drain canned chaap. Gently remove the sticks from the center.
Cut each chaap into 1-inch thick roundels.
Heat 2 tbsp of vegetable oil in a non-stick pan over medium-high heat. Add the chaap pieces and shallow fry for 4-5 minutes, turning occasionally, until they are light golden brown and slightly crisp. This step is crucial for a tender texture.
Remove from the pan and set aside to cool slightly.
2
Create the Tikka Marinade
In a large mixing bowl, add the hung curd and whisk until smooth and creamy.
Add the besan, ginger-garlic paste, mustard oil, Kashmiri red chili powder, turmeric powder, coriander powder, cumin powder, garam masala, 1 tsp of chaat masala, crushed kasuri methi, lemon juice, and salt.
Mix vigorously to form a thick, lump-free marinade. Taste and adjust salt or spices if needed.
3
Marinate the Chaap and Vegetables
Add the fried soya chaap pieces, cubed onion, and cubed capsicum to the marinade.
Use your hands or a spatula to gently coat everything evenly. Ensure the marinade gets into all the crevices of the chaap.
Cover the bowl and refrigerate for a minimum of 30 minutes. For best results, marinate for 2-4 hours to allow the flavors to penetrate deeply.
4
Assemble and Cook the Tikka
If using wooden skewers, soak them in water for 20-30 minutes to prevent them from burning.
Thread the marinated soya chaap, onion, and capsicum pieces alternately onto the skewers.
Heat the remaining 1 tbsp of vegetable oil in a wide pan or grill pan over medium-high heat.
Carefully place the skewers on the pan. Cook for 10-12 minutes, turning every 2-3 minutes, until all sides are well-cooked and have distinct char marks.
In the last 2 minutes of cooking, brush the tikkas with melted butter for a rich flavor and glossy finish.
5
Garnish and Serve
Once cooked, transfer the skewers to a serving platter.
Sprinkle the remaining 0.5 tsp of chaat masala over the hot tikkas.
Serve immediately with a side of mint-coriander chutney, onion rings, and lemon wedges.
